Hey Champion! If you’re always on the go and find yourself glued to a desk, these quick stretches can be a lifesaver. Taking just 2-5 minutes every few hours each day, these exercises can help ease the tension in your neck and back, keeping you feeling fresh and ready to tackle whatever the day throws your way.
Weekly Schedule:
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Workout | Neck and Back Stretches | Neck and Back Stretches | Rest | Neck and Back Stretches | Rest | Neck and Back Stretches | Rest |
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Forward and Backward Bends
Beginners-Advanced | No equipment | Spinal, Hamstrings, Hip Flexion, Chest As previously discussed in Forward and Backward Bending – Step-By-Step…
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Neck Rotation Exercise
Beginners-Advanced | No equipment | Upper trapezius, Scalenes, Splenius cervicis As previously discussed in Neck Rotation – Exercise For Improving…
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5 Mins | Beginners | Stretching | Exercises To Get Neck Pain Relief
Neck pain relief refers to reducing or eliminating discomfort, and stiffness, in the neck region. Neck pain can be caused…
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5 Mins | Beginners | Stretching | Stretches To Get Neck Pain Relief
Neck pain relief stretches are exercises or movements that aim to alleviate tension and discomfort in the neck and upper…
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5 Mins | Beginners | Stretching | Exercises To Relieve Back Pain
Relieve back pain refers to reducing or eliminating discomfort or pain in the back region. This can be achieved through…
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6 Mins | Beginners | Stretching | Lower Back Stretches to Reduce Pain and Build Strength
Lower-back stretches are exercises that involve extending and stretching the muscles of the lower back to relieve pain and tension…
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3 Mins | Beginners | Stretching | Neck Pain Relief Stretches & Exercises
Neck pain relief stretches & exercises are a simple way to heal from this type of pain. Neck pain, sometimes…
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10 Mins | Beginners/Intermediate | Stretching | Yoga Stretch for Neck & Shoulders
Neck pain is extremely common and may be caused by several factors. They include repeated forward movement patterns, poor posture,…
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5 Mins | Beginners | Stretching | Yoga Asanas To Help Back Pain
The main symptom of back pain is an ache anywhere in the back, and sometimes all the way down to…
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2 Mins | Beginners | Stretching | Exercises To Prevent Back Pain
Acute back pain can stay from a a few days to many weeks. It is frequently caused by an accident,…
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10 Mins | Beginners/Intermediate | Stretching | Exercises To Relieve Upper Back Pain
Upper back pain is typically caused by bad posture, muscular overuse, an accident, or a cracked disc. Lung cancer, osteoarthritis,…
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10 Mins | Beginners/Intermediate | Stretching | Yoga for Back Pain Relief
According to the National Institutes of Health, 80 percent of Americans will experience lower back pain at some point during…
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Everyday 2 mins plank to reduce back pain and improve posture
Planking for just two minutes every day can help reduce back pain and improve your posture. By strengthening your core…
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Healthy Neck And Back Exercise For Working Professionals
Our love of screens is possibly a significant contributor to upper back and neck pain because sitting for several hours…
